Fuel Your Distance: How to Avoid Bonking

Coach Chris explains the science behind bonking and outlines practical strategies to prevent it during long-distance triathlon, running or cycling events.

She explains:

• What bonking is and and why this extreme fatigue happens, often occurring around 3 hours into intense exercise
• How much glycogen the body can store in calories and carbs
• How many carbs to ingest per hour, depending on your gender, size and race distance. 
• Why two types of carbs are better than one (and which ones are currently being researched to push the gut) 
• Why heat decreases carbohydrate oxidation 
• Why your gut requires training just like your muscles
• How your personalized fueling plan should be based on your sweat rate, body size, and event conditions 
• Why you should avoid trying anything new on race day

Want to go deeper and create your personalized fueling and hydration strategy based on your unique sweat? Get on the waitlist for our Fueling and Hydration Bootcamp at theenduranceedge.com/fuelingbootcamp to take the guesswork out of your fueling strategy and make your next race your best one yet.

Chapters

• 0:50 Bonking Explained: The Energy Wall
• 3:38 How Glycogen Powers Performance
• 6:15 Carbohydrates: Your Endurance Fuel Source
• 9:29 Optimal Carb Intake Strategies
• 15:30 Two-Carb Strategy for Maximum Energy
• 19:45 Training Your Gut Like Your Legs
• 24:06 Creating Your Personalized Fueling Plan